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Bicep Blasting Superset

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Who's ready to superset some biceps!? Dudes love to work biceps, and so does Alpha! Sometimes you don't have a lot of time to blast those biceps. Aaron Marino of alpha m. says that biceps get a ton of work.

By the time you've done your back, for example, your biceps are spent. This is a quick superset with three moves and takes about 10-minutes. Use a straight bar from bench press. Use as much weight as comfortable for 10 - 12 reps. Grab two dumbbells that are not heavy. You can do this superset by itself or piggybacking back.

  1. First, straddle bench for curls that are controlled without rocking.
  2. Second, sit for hammer curls. Control, pause, and elbows tight to body.
  3. Third, alternating dumbbell curls to finish the superset.
Pete and Pedro

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